FORSTER STRUCTURE PROGRAM©
Strength and Flexibility Training For Runners
PHASE IV has thirty five years of expertise in the results driven world of elite athletics, and with every day with clients just like you. We know that the essential foundation of life and sport is the Forster Structure Program© Strength and Flexibility Training. Stretching is the key component of healthy resilient joints and muscles under the stress of exercise, is increased flexibility. During exercise our muscles shorten and the connective tissue must be stretched to maintain full range of motion and good posture; and as we age, and as we continue to stress our bodies through running, connective tissue naturally tightens and begins to lead to functional limitations. These limitations lead to altered mechanics of the joint and eventually joint wearing (Arthritis), and almost all running injuries! You can reverse this process and avoid injury once you discover the safest and most effective stretching techniques to help you perform better, prevent injury, improve your range of motion, and aid in your recovery from exercise and lifestyle. This is not bodybuilding or the routines you will see in the local gym created by personal trainers, but a science based program of carefully chosen exercises that relate to running.
FORSTER STRUCTURE PROGRAM© STRENGTH AND FLEXIBILITY FOR POSTURE INCLUDING POSTURE SELF ASSESSMENT
The muscles and ligaments that keep us upright atrophy over time and from misuse. Forster’s self assessment guide is critical to understanding that good posture is not just about how you stand or run. More important than standing straight are the postures you assume sitting and laying down, which is how you spend most of your day. Fortunately, compensating for the stressful positions that corrupt our bodies with age do not need to be strenuous or difficult. Sitting with good back support that maintains the natural curves in your spine is the most critical thing you can do to protect your joints from the stress that builds up and damages surrounding ligaments, circulation, and breathing. Having seen the painful results of posture neglect, Robert Forster PT created a series of stretching and strengthening exercises which prevent debilitating conditions caused by weakness due to misuse of the muscles in the back of the body. Strengthening posture and the muscles which provide the infrastructure of healthy movement combined with walking or any low intensity exercise is a complete fitness program!
PHASE IV Foam Roller Workout
Overload of stress without the reprieve of recovery exercise leads to a breakdown of the systems involved in training. No one will create adaptive strength if their training program is void of recovery adjuncts. Roller Work is a critical fitness adjunct for injury free peak performance, recovery, and a long, healthy life! Incorporating foam roller work in your fitness program will help avoid injury, improve recovery, eliminate knots and improve postural alignment creating a healthy body that is resilient to injury and primed for great performances.
PHASE IV FUEL© Nutritional Optimization
PHASE IV uses science to fine-tune your daily nutritional intake as well as your fuel and hydration for before, during, and after your workouts and competitions. To maximize athletic performance and good health, proper nutrition is vital. PHASE IV wants you to be the healthiest you can be by making the foods you eat work to positively impact your fitness. As athletes, we know the nutrients we deliver through food are our bodies’ building blocks, but which are the best foods to eat, when do you eat them, and in what proportions? To maximize your performance PHASE IV Registered Dietitians, with a focus in Sports Nutrition, will analyze your macro-nutrient (calories, carbohydrates, fat, and protein) and micro-nutrient (vitamins & minerals) intake and then compare it to your basic requirements in accordance with your desired athletic goals, then provide the answers that are right for you. We have deep expertise in managing the intricate interactions between your diet, specific sport, training regiment, competition event calendar, work schedule, age, medication, genetics, possible disease, etc. PHASE IV uses scientific evidence to fine-tune your daily nutritional intake as well as your fuel and hydration for before, during, and after your workouts and competitions. We decipher the science of your unique metabolism, and then translate that knowledge into a practical and individualized strategic sports nutrition plan easily incorporated into your training regiment, recovery period, and lifestyle!
PHASE IV PEAKRIGHT© COMPREHENSIVE PERFORMANCE TRAINING
Honed over the last thirty five years in the results driven world of elite athletics, and every day with clients just like you, we know that the essential foundation of the Forster Prescription for Exercise is the Forster BodyRx Stretching and Flexibility Program. It is the key component of healthy resilient joints and muscles. The need for increased flexibility is vital for the young and the aging. During exercise our muscles shorten; therefore, the connective tissue must be stretched to maintain full range of motion and good posture. As we age, connective tissue naturally tightens and begins to lead to functional limitations. These limitations lead to altered mechanics of the joint and eventually joint wearing (Arthritis). It is the one aspect of aging we can reverse. Discover the safest and most effective stretching techniques to help you perform better, prevent injury, improve your range of motion, and aid in your recovery from exercise. In this video you will learn:
- • The safest and most effective stretches for each part of your body
- • How to incorporate a safe and effective stretching routine into your active lifestyle
- • The importance of stretching in developing healthy joints and muscles for life
- • How stretching aids in the recovery process and helps to prevent injury
- • The performance benefits of a proper stretching routine as it pertains to sport and exercise
- • How stretching improves your range of motion, resulting in improved athletic performance
ONLINE STRENGTH TRAINING FOR RUNNERS
Periodization strength training breaks the training program into cycles (or periods) where fitness is developed in a scientifically rational sequence. After about six-to-eight weeks of the same activity the body becomes stronger and can handle the load without experiencing stress; performance will then fade if the exercise stimulus is not altered in such a way as to create new stress on the body, and peak hormone production again. Your PHASE IV team is using state-of-the-science training methods to set up your plan of Periodized Strength Training. Matching the requirements of your sport, you will be educated in proper strength development, stretching, warm up, cool down, and aggressive recovery techniques. The basic tenant of Periodization is that all exercise is futile, if rest and recovery periods are not provided. You will gain the knowledge of when to workout, and when to rest and recover to excel in your sport. In short, you will learn to utilize science to improve your strength and performance, while avoiding injury, and preserving your body. This carefully orchestrated program of progressive resistance exercises to strengthen the bigger muscle groups with and a routine that favors developing strength and not size, will positively impact your power to body weight ratio. This is a comprehensive science based strength training program of carefully chosen exercises that relate to building strength for running, impacting your performance, and achieving your running goals!
Science Based Weight Management PHASE IV FUEL©
The foundation for all weight management programs is science. The science of your metabolism is learned through metabolic testing. Science based weight management begins with deciphering the science of your physiology (testing results) and utilizing that science to unlock the secrets of how your body responds to diet and exercise. At PHASE IV we translate this knowledge into your practical, achievable, and permanent lifestyle change. To maintain your current weight, your daily calorie consumption should equal 1.5 x your RMR or Resting Metabolic Rate. To lose weight at a healthy rate (i.e., lose fat mass instead of muscle mass & water weight) you need fuel between your minimum calories (gleaned from your RMR testing) and your maintenance calories (i.e., 1.5 x RMR). The best way to reach your ideal weight and health through running, is to train in your prescription heart rate zone, and make healthier food choices. To gain weight at a healthy rate, consume more daily calories than needed for maintenance. Our PHASE IV registered dietitians will create a weight management program based on deficiencies and excesses in your nourishment and running program. You will receive a personalized dietary report specific to your needs based on your prescribed activity level and heart rate training zone. We are dedicated to helping you achieve your goals, creating the body you’ve always wanted, and fueling your body with exactly what it needs to manage your weight and optimize your running performance!
Forster’s choice for Recovery Exercise Training:
FORSTER TRAINING SYSTEMS